My First Prenatal Yoga Class

I kept my word and finally made it to yoga last night! Wooo hooo!! I didn’t go to just any yoga class either. I went to my very first prenatal yoga. I have to admit – I was a little bit apprehensive about going. There were a few (very silly ) things running through my head:

  • I’m not pregnant enough yet for prenatal yoga
  • I’m not going to get a real “workout” in
  • I’m very out of practice so it is going to be pretty rough

Luckily, I made myself get to class regardless. For anyone that has been to yoga, one tidbit you can always walk away with is that it is a practice. You are there for yourself and no one else - no comparisons, about yourself or anyone else. Pretty much, this took away the first and second bullet point above. As for the middle one, how would I really know about the intensity of the class if I had never been?

Bella Prana 1

It started off much differently than any other yoga class that I have been to. We introduced ourselves, mentioned how far along we were, anything that has been going on with us, and the gender of the baby (if people knew). This made it nice and low key, and a great way to connect to other pregnant women in the community. There were 5 people including the instructor, so the class was nice and intimate. After intro’s, we grabbed a bolster and made a nice supported chair like thing. I can’t seem to find a picture of one anywhere, but it was basically two blocks formed in the shape of an L, with a bolster laying on top. It was super comfy!

We started in this reclined position and started some breathing exercises, then slowly started to get through some poses. I noticed we didn’t hold them for nearly as long as some other classes, since pregnancy greatly throws off one’s balance. We did one tiny flow sequence, just to get warmed up, but that was pretty much it for that.

The biggest aspect of the class that I noticed was the addition of a multitude of modifications for each and every pose. This is very important as with so many different stages of pregnancy, there are a variety of limitations. I am at the point where the only thing I can’t really do is lay on my stomach, but simple poses like a forward fold were difficult for those women in their 3rd trimester. It was pretty neat to be in a class that catered to so many different people. If anything, I got a lot out of just that.

Bella Prana

The class ended with some restorative poses against the wall (to help with balance), and then a light meditation. The instructor, Aimee, was really great. She knew nearly all of the students by name and really took the time to get to know those of us that were new to her class.

I’m really glad I went to check out the class, without a doubt. I do think I am still in the part of my pregnancy where I can benefit from getting to a Flow 1 class, and just slightly modifying the poses. By no means am I counting out prenatal yoga, but I think I may get to it later on in my pregnancy, or just every few weeks or so. I can see a lot of benefit, for myself and Baby Baum, and I know if will be a great addition to my exercise routine as I get a bit rounder ;)

Did you go to prenatal yoga during pregnancy? Would you consider going when you do get pregnant?

Staying Active on Long Weekends

Pssssst – I posted a Baby Baum update yesterday! Check it out if you would like ;)

Anyone excited about the long weekend coming up!? Ever since I started coaching and personal training full time, I don’t look forward to holidays quite the same, since I don’t get the paid time off. However, my husband still does, so I am pumped to spend the 3 day weekend with him! We are planning on laying pretty low, but what if it’s the opposite? Busy weekends call for unpredictable schedules, which in turn can mean not fitting in workouts. Here are a few tips to stay active, even on vacation.

Enroll someone to do it with you

Whether you are with family or friends, there is usually someone who is willing to exercise with you. If you have a run on the schedule and you have a friend that loves to bike, see if they will ride along next to you. I always LOVE having company on runs, even if my workout partner isn’t on foot. The conversation helps the miles just fly by.

Marathon long run

Wake up before others

Sometimes, no matter how hard you try, others are going to opt for sleep instead of activity. Set your alarm a bit early so you are finishing up before everyone else wakes up. Now, you won’t feel like you are missing out on anything. Even better, sip on an extra drink – you earned it!

Sunrise

Stay active

I’m not talking about getting in extra running or classes either. If you are at the beach or pool, get in deep enough water where you can tread water for 10 minutes. Do that 3 separate times throughout the day, and you are looking 30 minutes of solid exercise. Do you have family that lives close enough to each other where you can walk from house to house? Ditch the car and lace up your sneakers.

Be flexible

This is my biggest tip! Depending on your vacation, sometimes you just can’t fit in that workout, or at least a workout in its full entirety. Be ok with having to skip it or at least cutting it short. 5 miles may not be the same as 8 miles, but at least you are getting out and moving! A workout DVD inside may not be the same as your run outside, but your heart is pounding and you are getting your sweat on, so that counts for something!

Hiking Trail

Work around your vacation

If you know you have a long run coming up, and it isn’t feasible to do it away from home (safety, running conditions, etc), get it into your schedule before you leave. I’ve had to do this multiple times, and it always seems to work just fine. Yes, you may have to wake up super early on a work day, but keep in mind you are leaving for vacation the next day! That should keep you motivated!

How do you stay active on long weekend and on vacation?

 

Baby Baum: 14 Weeks

Week 14 is here! It was actually here Sunday, but I am the worst at taking pictures. I always tend to forget. This is something I am going to get better at. As for the quality, I was told to have them taken before Marcus goes to the gym, rather than after. I guess his muscles are too fatigued after to take a steady picture – noted! Better pictures to come for the next bump post – maybe I’ll do it without the post workout look. ;)

Baby Baum 14 Weeks.png

Before I get to myself, here is what is going on with Baby Baum (BB) at 14 weeks:

  •  BB is now the size of a lemon! Considering one of the very first updates I read was when he or she was the size of a poppy seed, a lemon seems huge!
  • He or She can suck on its thumb, wiggle its toes, make urine, and breathe amniotic fluid as the liver, spleen, and kidneys continue to develop
  • Lanugo (thin, downy hair) is growing all over the body for warmth

What’s going on with me:

Weight Gained: I think I am at about 5 pounds total, which is about 10 lbs from where I was before drastically reducing my exercise to get pregnant in the first place.

Workouts: I was able to get in 4 days of running this week, and 2 strength sessions. Unfortunately, I didn’t get in any yoga or swimming – woops! I already have yoga on the schedule for today, and hope to get to the pool tomorrow and then a day this weekend. I got in a 3 month mileage high run on Sunday – close to 5 miles! We had an amazing breeze and low humidity, so I took advantage of it. It felt so nice to be able to run more than 3-4 miles again. I was completely whooped the rest of the day, but was so thrilled about being out for a little bit longer than normal.

Symptoms: The second trimester energy surge is still hiding out somewhere, and I am definitely looking forward to it showing its face soon! For me, as long as I get good rest at night, and get in a nap here and there, I’ve been pretty good. I definitely crash pretty hard at night, so I am nearly useless after dinner. Otherwise, just the normal pregnancy stuff – sore boobs, random breakouts – ya know, the fun stuff!

Food Aversions: Most meat, unfortunately. I just can’t seem to stomach it lately, unless of course it is tossed in batter and deep fried –> trying very hard to stay away from that though! I’ve had a few completely vegetarian days in a row, which I am not a fan of. I tend to get stomach cramps when I don’t eat enough protein, and I feel like that has been happening. Hopefully this aversion will be on its way shortly.

Food Cravings: Salty, salty, salty! Specifically, potato chips! I was bad and bought a bag of Ruffles over the weekend and probably shouldn’t have. I have no self control right now, so I really have been keeping them hidden so at least I don’t walk by them and just grab a handful or two.

Sleep: Its been great, except for last night. I just could not get comfortable. I sleep on my stomach when I am just falling asleep, and then tend to roll to one side or the other. Obviously, I’ve had to change this, and I have not been liking it much. Even when sleeping on my side, I can’t find a comfy spot. I am really starting to be aware of my stomach now, which is making it a little tricky. A couple of nights ago, I got up 4 times (!!!!!) to pee, but luckily, that is way out of the ordinary. It is usually only once or twice each night.

Baby Items Purchased: Nothing has been purchased for the baby yet (and probably won’t be for a while), but I now own my first pair of maternity shorts and belly band! Something I hadn’t expected was how quickly my butt and upper thighs would be growing. I’ve only gained the 5 pounds, but whoa baby – I am certain my weight has been redistributing! I pretty much can’t fit into any of my pants anymore. I have picked up a few elastic waisted skirts that I can wear now and post baby, so at least I have a few things to wear. I plan to hit up a few places this weekend and hopefully find a few more bottoms. I haven’t had much luck so far, but am hoping that will change this weekend!

I am still working on exactly what I want for the nursery, so I have been pinning like crazy! We plan to start working on it in October, so we have some time. Knowing what I want ahead of time is key so hopefully we can find some deals :)

Miss anything?: Ohh sushi – so very much! I really need to go have a fix of some cooked sushi, just to fool myself a bit. Also, I wasn’t a big drinker before getting pregnant, but I do find myself missing the occasional glass of wine, mostly in the social setting. Going to happy hour and parties just isn’t the same at the moment! ;)

Any good places I can find maternity clothes? I’ve checked a couple of places and really haven’t had much luck!

 

 

 

 

Getting the Best Out of Your Workout: Preparation

There are plenty of ways to get to the gym and workout, but getting in a good workout is another story. Far too many times, I’m sure you seem the same people, day after day, just going through the motions. While their body is still benefiting from the calorie burn of exercise, they aren’t getting the maximum benefits they could be. Here are a few tips on ways to come to the gym prepared to really get the best of your workout.

Bring a Plan

Yep, surprisingly, many people come to workout with no real goal in mind. They don’t know what they are going to accomplish, and then don’t really know what they did last time either. Do a little research and bring some exercises with you to complete. You can keep track of your progress.

Workout Collage

Eat Before You Come

Regardless if you are trying to lose weight, bulk up, or just maintain, it is imperative that you eat before working out. Just like the gas tank in your car, if your body is on empty, you aren’t going to get very far. You could feel light-headed, nauseous, or even a bit faint. Grab a quick snack an hour or so before heading to workout. PB&J is always my go to, but just figure out what works for you. There are plenty of options to help you power through your workout.

Race Snacks

 

(less oreos, more bananas ;)

Meet a Friend

For a lot of us, just getting to the gym is a feat in itself. Schedule time to meet a friend to workout with. It’s a good way to get motivated, and to learn different exercises you may not have thought of yourself. Just be sure to figure out before hand who is in charge of coming up with the workout (see #1).

Put It In Your Calendar

Treat your workout like any other appointment or commitment you make. Put it in your calendar, so you are more likely to stick to it. I look at my calendar pretty frequently, and it really helps for me to see what I have coming up, and how I am going to fit in my workouts. You put your happy hour with friend in there, so why not put in that sweat session?

Yes, I still have a paper calendar :)

Yes, I still have a paper calendar :)

Lay Out Your Clothes

Whether you are an early morning riser or a post workday exercise fanatic, have your clothes ready to go. Having everything out and ready makes you that much less likely to skip out on the workout. Plus, when you see your tank and shorts just staring at, aren’t you going to want to throw them on and head to the gym?! ;)

What are some tips you have to get the best workout possible?

 

 

 

Exercise in My First Trimester

Now that the cat’s out of the bag, I can finally be a little more truthful on here about my activities and exercise. It was really important to Marcus and I to keep everything a secret until we hit that 12 week mark, so now that it has come and gone (woo hoo!!) here is a little look into my exercise lately.

Running

I am finally back to running 3 miles straight! Yes, I know, this doesn’t seem like a big deal, especially since I ran a marathon back in April. From around weeks 6-10 in the pregnancy, I was in walk run mode. I would walk for a minute, and run for 2, then repeat. It pretty much looked like a plan of someone just getting into exercise. I was very conscious about listening to my body and doing what it needed me to do. For those 4 weeks,my body didn’t want to run. My heart rate would go sky high, and I would be incredibly out of breath. So I walked – a lot. Then, around week 10, I miraculously got some energy back. One mile of running turned into a mile and a half. Somehow, I have slowly climbed back up to the 3-4 mile range.

Until it cools off a bit, I plan to keep this sort of mileage. I feel good running, but the heat is just a little bit too much still. I can handle about 30-40 minutes of it, but then I need to head inside. Morning workouts are definitely the best way for me to get the best quality in as well. Hopefully in about a month, I can slowly get to the 5-6 mile runs I love. We shall see – it all depends on how everything is going and how I am feeling. Oh, as for my pace. I do what I can do. Some days, I can hover around the 9 minute mile mark, other days, like this morning, it’s looking more like 10:30 pace. It is a humbling experience for sure, as I have never ran anything over 9 minute miles. All for the good of Baby Baum!

Garmin 3 mile run

Strength Training

I’ve been ok about getting in weights – not amazing, but ok. My workouts have been high repetitions and low weights. Before, I would really push myself and lift decently heavy (for me). Now, it’s really all about just getting in the workouts, but without the added stress. The goal is not to get stronger, but to maintain the muscle mass.

I am still leading my bootcamps at the gym I train at, but I am only doing about half of the exercises. There are certain ones I know will raise my heart rate too much (hello mountain climbers!), so I just sit those out. I usually have the group do a cardio, heart raising segment in the beginning, so I lead that part, rather than participate.

Tricep Dip Gym

Swimming

I have been terrible about getting to the pool – absolutely terrible! I used to go 3-4 times a week, but then went to the wayside as soon as the morning sickness kicked in. The last thing I wanted to do was swim around – walking was hard enough to get into. Now that I am feeling really good again, I plan to get to the pool 2 times a week. It is nothing crazy, but I know it will make a big difference in the way I feel.

Pool lane

Yoga

Here is another activity I have got to get back into. Once again, laziness has taken over. I am starting to feel some pain in my lower back, so I know I need to get to the mat. It isn’t like the pain I’ve had before. I know this time, it is completely pregnancy related. It is more of an ache than anything else, so it is time to get that pain released. If I can go just one time per week, I will be happy!

Evolation Yoga 4

That’s pretty much the skinny on exercise for the past 10 weeks or so. For those of you with kids, what was your favorite way to stay active when you were pregnant? If you haven’t had kids yet, have you noticed any popular forms of activity with family or friends?